Seeking Gratitude in Addiction Recovery During Thanksgiving

Thanksgiving is a time of year when we are encouraged to gather with friends and loved ones and celebrate all that we have to be thankful for. This can be an especially reflective and important moment for those who are living in recovery after addiction, no matter if this will be their first sober Thanksgiving in many years or if they’re decades into recovery. But why is gratitude in addiction recovery such an important component of thriving in your new life after drug or alcohol abuse? Let’s explore the different components of gratitude in this experience and some suggestions on practicing self-love in recovery during Thanksgiving and throughout the year.

Why Is Gratitude So Important in Addiction Recovery?

Before we explain the importance of gratitude in addiction recovery, let’s explore some examples of living in gratitude after addiction and how this can be practiced on a daily basis. Mindful offers several tips to start practicing gratitude, saying it’s important to start by observing how you already incorporate this by saying “thank you.” then, pick one moment each day when you want to say thanks and pause to reflect on what you are grateful for before you say it. Mindful suggests making gratitude a part of your daily routine by starting a gratitude journal, remembering your hard times in the past, expressing your gratitude to others, and vowing to practice this by expressing your gratitude each day.

So, just how important is gratitude in addiction recovery? An article by the University of Minnesota Alumni Association explained how a researcher and professor in the university’s School of Social Work set out to determine that with research in 2013. The professor, Amy Krentzman, started an experiment with 23 participants who were currently in outpatient treatment programs for alcohol addiction. Half of the participants were surveyed each day for two weeks to answer questions about their sleep, exercise, and caffeine intake; the other half were asked to complete a daily “Three Good Things” exercise by describing three good things that happened to them and what caused the good things to occur. All participants completed questionnaires about their emotions and moods, and they were interviewed again eight weeks later to talk about their experience.

People who strictly answered questions about sleep and exercise had the same outlook and experience eight weeks later. At the same time, the “Three Good Things” group reported decreased negative feelings and increased calm and ease feelings. This could reinforce their addiction recovery by reminding them frequently that these good things were made possible by not drinking, according to the researcher. However, the beneficial effects only lasted as long as participants kept up the “Three Good Things” practice — pointing to the importance of practicing gratitude every day.

Why Self-Love Is Important in Addiction Recovery?

A closely related concept to gratitude in addiction recovery is the importance of self-love, and this can also help keep people in recovery motivated and on track to continue their better, healthier lives without drugs or alcohol. Here are some ideas for practicing self-love in recovery:

• Eat a healthy, balanced diet.
• Regularly exercise to reduce stress and anxiety while improving your physical health.
• Make it a point to get regular, proper sleep each night.
• Read inspirational stories and books about people who have overcome difficulties.
• Join a yoga class or learn to meditate.
• Spend time in nature by jogging, hiking, or kayaking.
• Find opportunities to do volunteer work and give back.
• Keep a journal about positive daily events and experiences.
• Dance, sing, or listen to or play music.

How Gratitude Rewires the Brain?

Now that you know about the importance of gratitude, can it actually change your brain? To some extent, yes. A 2017 article in the Greater Good Magazine explored this topic, citing a research study of nearly 300 college students and adults who were seeking counseling at a university. Participants mostly were looking for therapy for depression and anxiety, and they had an average of clinically low levels of mental health at the start. While everyone receiving counseling, they were split into three groups, with some participants told to write a weekly letter of gratitude to another person for three works, another group told to write about deep thoughts and how they felt about negative experiences, and the third group not being assigned any writing.

The study found that participants who wrote letters of gratitude had “significantly better mental health” four and 12 weeks after ending their writing assignments than the other groups. The study also found some possibilities for why this happened and what the reasoning for the psychological benefits of gratitude is, including that this practice can shift attention away from toxic emotions.

What Is an Example of a Gratitude List in Recovery?

One of the ways to cultivate more gratitude in recovery is to start keeping a gratitude list or journal — essentially, a daily reflection of things you’re thankful for. Making this a part of your daily routine can help you focus on gratitude and make it a healthy habit, not just an infrequent self-help exercise. While this can be written as a journal, with longer, more detailed entries for each day, another option is to simply create a daily list of things you’re grateful for. Even if you don’t explain why in the list, the practice of thinking through your day, choosing several things worth gratitude, and considering why you’re grateful for them can add up to a powerfully beneficial tool in your ongoing recovery after drug or alcohol addiction. Your list could include things like achieving a goal, doing something that wouldn’t have been possible while you were struggling with addiction, or a positive interaction with a friend or loved one.

Find Gratitude in Addiction Recovery with Help from WhiteSands

Thanksgiving is a perfect opportunity for all of us to take a moment and reflect on the great things in our lives, like our relationships with friends and loved ones, our success in our careers or education, and the fun and rewarding experiences we get to do. The holiday can be especially important for those in recovery, no matter how long their recovery journey has lasted so far. Gratitude in addiction recovery should be a year-round, daily thing, not just a one-time holiday exercise. At WhiteSands Treatment’s network of drug and alcohol rehabs in Florida, we’ve seen firsthand just how powerful the transformation from addiction to recovery can truly be. If you or a loved one is struggling with addiction and is ready to take the first step toward the recovery you deserve, call us today at 877-855-3470.

External Sources

• Mindful — How to Practice Gratitude
• Greater Good Science Center — How Gratitude Changes You and Your Brain
• University of Minnesota Alumni Association — The Power of Three Good Things

If you or a loved one needs help with abuse and/or treatment, please call the WhiteSands Treatment at (877) 855-3470. Our addiction specialists can assess your recovery needs and help you get the addiction treatment that provides the best chance for your long-term recovery.